WARM UP: PVC Snatch Practice

BUY IN:  Tabata Burpee

STRENGTH: Snatch (Light – Med Practice)


7 rounds
Row 250m
7x Hang power snatch (95#/65#)
7x Burpees

CASH OUT:  Pull Ups 3×8

Anna was little under the weather, she didn't let it slow her down.

Kamee never fails to bring the effort. Just some days are a little tougher than others, right?

Yikes! I think he likes it.

Keep the bar close, great job Audra!

Coach is back, getting ready for the post season just like his players.


12 Responses

  1. Dear Jim,

    I am reminded of an old Crossfit proverb, “If you’re gonna go out and drink like a man, you’ve got to be a man and show up for the WOD.”


    1. Oh, ….she went there. Steve we sincerely appreciate your presence this morning. Not only was your iPod invaluable but just the opportunity to “fellowship” with you.

      Now, Jim Jim …Hello, hello, hello?….is anybody in there?…

    2. Jim Stewart

      Dear Casey,

      Much like any well quoted proverb, two things happen; 1) it is almost typically quoted inaccurately and 2) the remaining verse or verses are never quoted. So here you go; the proverb is “you want to be a man at night; you gotta be a man in the morning”. Now to “Paul Harvey” you; 2nd verse: “unless the night was beyond expectations, you can forgo the morning and bask in the afterglow”.

      I was basking!

  2. I was once again crushed. Row’d fairly well in the beginning, but alas the proverbial 400 lb gorilla jumped on my back somewhere near round 4. Matt and Val kicked it into overdrive somewhere around this time as well. I was left ingesting their vapor trail.

    Rx 20:13??

    I’m struggling with the big boy weights this week.

    1. Russell Wells

      Heck, at least your struggling with the big boy weights, I have not even moved off of the kindergarten set yet….. 🙁